What goes up must come down

I began attending spin classes when I was in high school. The amount of sweat I’d shed and the music were two things that kept me coming back. Over the years, the want of a good workout and the music remained as to why I cycled. Now when I teach, I think about those aspects that I like, but I also think about keeping attendees interested, and guessing, if you will. Today’s class did just that. We were constantly doing something – and never stayed in one place too long. I’ll have to remember this one.

I. Warm up

II. Interval Pyramid: complete each increment for 30 seconds

  1. flat road (push) | rest
  2. flat road | sprint (+2) | rest
  3. flat road | sprint (+2) | seated climb (+3) | rest
  4. flat road | sprint (+2) | seated climb (+3) | standing climb (+2) | rest
  5. flat road | sprint (+2) | seated climb (+3) | standing climb (+2) | standing sprint (+2) | rest
  6. flat road | sprint (+2) | seated climb (+3) | standing climb (+2) | rest
  7. flat road | sprint (+2) | seated climb (+3) | rest
  8. flat road | sprint (+2) | rest
  9. flat road (push) | rest

III. Hill

  1. 1 minute flat
  2. gear up 1 gear every 15 seconds up to 10 above base
  3. hold at top gear for 1 minute
  4. 1 minute flat
  5. gear up 2 gears every 15 seconds up to 10 above base
  6. hold at top gear for 2 minutes
  7. 1 minute flat
  8. gear up 1 gear every 15 seconds up to 10 above base
  9. hold at top gear for 1 minute
  10. 1 minute flat

IV. Tabata drills

  1. 15 sec sprint | 5 sec rest
  2. 20 sec sprint | 10 sec rest
  3. 30 sec sprint | 15 sec rest
  4. 40 sec sprint | 20 sec rest
  5. 50 sec sprint | 25 sec rest
  6. 1 min sprint | 25 sec rest
  7. 15 sec sprint | 5 sec rest
  8. 30 sec sprint | 15 sec rest
  9. 1 min sprint | 30 sec rest
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